Executive Functions Part II: What Does “Externalizing Executive Functions” Mean?

Author: Erika Kawamura, Psy.D

It is common for individuals with ADHD to have chronic struggles in many of these above areas due to neurological differences and low dopamine levels in comparison to those without ADHD. A significant component of treatment entails finding “systems” and behavioral strategies to manage the symptoms of ADHD and alleviate the impairments that it can have on one’s life. We refer to this concept as “externalizing executive functions” because we seek ways to arrange our external environment and utilize external prompts to help compensate for the executive function skills that one struggles with.

 

The following are some examples of the ways in which this can look like in one’s life to compensate for the different types of executive functions that we discussed above:

 

Time Management

• Use visual aids, such as a planner, a white board, post-it’s, calendar app, or anything that you’ll regularly refer back to for these reminders. Don’t forget to put in both your work/school AND personal/family schedule.
• Use time blocks to assign a task to each block. Be reasonable about the length of time for your blocks; some people may prefer the flow of a 1 hour cadence, for others, that may feel too long, so a 30 or even a 15 minute block is more realistic & achievable.
• Set reminder alerts. Use timers to start and end tasks.
• Don’t forget to take into account “transition” time- e.g., the time that it takes to prepare for a certain task or activity and/or the time to put things away.
• Break up those large tasks or projects into smaller chunks so they feel a lot more manageable and less daunting. You don’t have to wait until you have a 6-hour uninterrupted window of time to tackle a larger task or project…and hope that you’ll have the energy and motivation for it when you do have that time.
• Utilize your peak time when you have the most energy & alertness for cognitively tasking or effortful tasks.

 

Task Initiation and Sustained Attention

• Find an accountability partner who you have to report back to or have to meet up with to do a certain task or activity.
• Try “body doubling” where someone else is in your presence working on a task or activity alongside you (can be in-person or even done remotely via video call or the phone). The person doesn’t have to necessarily be doing the same exact task as you, just that you’re both working on your own tasks.
• Eliminate distractions in your environment so you will feel less tempted to be drawn to other preferred tasks.
  • Silence notification sounds on your device.
  • Some people can feel more easily stressed or have difficulty focusing when they see clutter. If this sounds like you, remove clutter from your visual field in your workspace, even if it means shutting the door, using a room divider to “hide” it from your view, or turning your desk toward the wall.
• Know thyself- Do you need absolute quiet in order to “get in the zone” and focus, or do you need some background noise?
  • For those needing silence, using noise-cancelling headphones could be beneficial.
  • For those needing some background noise, using a white noise machine or listening to music could be helpful to give your brain “just enough” stimulation to be able to focus on the task at hand; just make sure it’s not too much to where you turn your attention to those noises instead.
  • Some people enjoy working in a coffee shop where they don’t have the distractions from home and can “drown out” the background noises, whereas other people find it too distracting or get caught up with people-watching or end up talking to strangers or people they know who they might run into.
• Pair similar tasks together.
• Plan to reward yourself with a pleasant activity after you complete the unpleasant task.

Equilibria is a group of licensed mental health professionals in Pennsylvania and New Jersey with multiple specialties to serve all aspects of our diverse community’s mental, emotional, and behavioral needs. We provide in person and telehealth services to individuals of all ages, families, and those in relationships. Click here to schedule an appointment today.